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Apr 28, 2023

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Equipment needed: Chair and mat

*If possible, complete this routine after a walk or workout so that you are fully warmed up*


Warm Up (2 minutes)

*30 seconds of each


1. Walk in place

2. Arm Circle forward and reverse

3. Knee raises

4. Neck circles


Workout

*Hold each stretch for 30 seconds per side


1. Neck stretch- Right and Left


2. Side stretch- R and L


3. Arm stretch across the chest- R and L


4. Tricep stretch- R and L


5. Standing quad stretch- R and L


6. Standing IT band stretch- R and L


7. Standing hamstring stretch- R and L


8. Shoulder stretch


9. Butterfly


10. Figure 4- R and L


11. Lying hamstring stretch- R and L


12. Knee pull- R and L


13. Quad stretch (laying on the side)- R and L


14. Seated hamstring stretch- R and L


15. Runner’s lunge- R and L


16. Cat/cow


17. Child’s pose


*Rest 1 minute

*Complete 2 more sets


This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan


Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

Equipment needed: Chair and mat *If possible, complete this routine after a walk or workout so that you are fully warmed up* Warm Up (2...

Beginner Full Body Stretching Routine

Beginner Full Body Stretching Routine

Beginner Full Body Stretching Routine


Equipment needed: Chair and mat

*If possible, complete this routine after a walk or workout so that you are fully warmed up*


Warm Up (2 minutes)

*30 seconds of each


1. Walk in place

2. Arm Circle forward and reverse

3. Knee raises

4. Neck circles


Workout

*Hold each stretch for 30 seconds per side


1. Neck stretch- Right and Left


2. Side stretch- R and L


3. Arm stretch across the chest- R and L


4. Tricep stretch- R and L


5. Standing quad stretch- R and L


6. Standing IT band stretch- R and L


7. Standing hamstring stretch- R and L


8. Shoulder stretch


9. Butterfly


10. Figure 4- R and L


11. Lying hamstring stretch- R and L


12. Knee pull- R and L


13. Quad stretch (laying on the side)- R and L


14. Seated hamstring stretch- R and L


15. Runner’s lunge- R and L


16. Cat/cow


17. Child’s pose


*Rest 1 minute

*Complete 2 more sets


This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan


Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

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